Work Out For Abs

Before I get into what I consider the best workout for abs I would like to take some time and explain the idea behind the workout.  In order to acquire great abs you need much more than abs exercises.  You need to build lean muscle to increase your metabolism and you need to perform the right type of cardio to maximize fat loss.

This means that you have to train all your major muscles groups using heavy weights.  Do not worry about getting too muscular.  It takes time and volume to build massive muscles.  You will also need to consume more calories.  Since our goal here is fat loss to see the abdominal muscles we should be in a calorie deficient state.

This also means that we need to be in the fat burning zone for the longest time possible.  And unlike popular belief this does not mean doing long slow cardio.  It is true that your will be in the fat burning zone for that time you are doing the exercise but as soon as you stop your metabolism will be back to normal.  Doing high intensity exercises like sprints will exceed the fat burning zone during the exercise but will be in the fat burning zone for up to 24 hours after the workout is completed to replenish and repair the working muscles.

The reps and resistance you use for training your abs plays a role in how you want your abs to look.  If you want cut abs you will want to add resistance so you will only be able to complete 8 to 12 repetitions.  If you just want a flat stomach then you will complete 25 plus repetitions using your own body weight.  This is a decision that you will need to make.

You will be performing super-sets through this routine.  Super-sets are basically performing one exercise after another before your rest period.  You are usually working different muscles groups in the super set.  The most popular is the push pull; this is where you perform an exercise like a chest press followed by a dumb bell row.  In this case we will be doing a compound movement exercise followed by an abs exercise.  You are only going to rest for 60 seconds between sets.  You are going to do each super-set 3 times.  Make sure that you take at least one day off before doing the routine again.  So without further ado here is the workout for abs.

• Super-set 1 – Barbell snatch dead lift followed by weighted crunches
• Super-set 2 – Chest press on stability ball followed by hanging leg raises
• Super-set 3 – Bent over barbell row followed by wood-chops
• Super-set 4 – Push Pressed followed by hyper-extensions
• Super-set 5 – chin-ups with a 90 degree bend at the hips followed up triceps extensions using the smith machine.

This is a very demanding exercise routine that will strip the fat off your body and build great looking abs.  I do want to note that this is an advanced routine.  If you are unsure of some of these exercises make sure you you do further research on how to perform the exercise or contact a fitness professional at you local fitness center. Good luck and have fun with your new routine.

Resources:
Workout For Abs
BodyBulding.com
MSM Health & Fitness